rugby Workout of the Day
Thursday, July 17, 2025Power & Endurance
Warm Up
3 Rounds
4 reps per side
Knee Hover Bird Dog
8 reps per leg
Lateral Jumps
8 reps
Band Pull Aparts
Main Session
3 Rounds
4 reps
Depth Box Jumps
6 reps
Plyometric Push Ups
4 Sets
8 reps
Trap Bar Deadlift
3 Rounds
6 reps
Med Ball Slam to Broad Jump
8 reps
Barbell Push Press
Be explosive with the push press
5 Rounds
30 secs
Watt Bike
sprint pace
2 mins
Watt Bike
Bike a steady pace
You can do this as a running variation if you prefer
Cool Down
2 Rounds
45 secs per leg
Couch Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
